Quote:
Originally Posted by widdoes2504
I agree with both Talo and hrdgain81. The best results I have ever received were mainly through heavy compound movements and keeping the targeted exercises for arms heavy but to a minimum (about 10-12 sets).  |
Shit, I'm the exact opposite. I don't waste any more than 3 sets on arms, twice a week.
Since I started powerlifting about 21 weeks ago, my biceps started at 18.5" and have since gone to 19.5" naturally. The difference in my training is the focus on heavy compounds, lots of TRICEPS (accounts for 2/3 of your arms), and no more than a few sets of arms as an afterthought. I also do A LOT of back work twice a week. Picture it this way:
Would you rather have a 80 pound triceps pressdown or an 350 lb closegrip bench for triceps...Or a few sets of heavy barbell rows vs. a 100 lb barbell curl?
..The concensus is correct. Heavy compounds, minimal isolation work, and emphasis on heavy triceps for big arms....Genetics aside.